Panda Express Nutrition Facts Guide (2025) | Healthiest & Smartest Choices

In the U.S, Panda Express is one of the most popular places. It is famous for its Chinese American food. If you want to stay healthy, it is important to understand the nutrition before ordering. By knowing the nutritional facts, you can take care of your calories. Many dishes at Panda Express are very famous and have different amounts of calories, fats, protein and carbs.

 It is a good idea to check the menu before ordering if you want to reduce calories. Instead of fried rice or Chowmein, choose steamed rice or mixed vegetables. It is a smart and balanced choice to eat at Panda Express. In this article, I will explain all the meals that are suitable for your goals. You can make smart choices at Panda Express.

Why Panda Express Nutrition Facts Matter

To know what is in your food is a smart choice. Some people think that fast food is always unhealthy, but if you choose carefully, it can be good.  Some Panda Express dishes are balanced, especially grilled items and vegetable sides. It can add extra calories and salt if you eat fried food and dishes with heavy sauces. By understanding the nutrition facts, you can plan your meals better. You can stay within your calorie or sodium limits. 

You can choose a light dinner if you have a higher-calorie lunch. It is also helpful for you to look at portion sizes. It prevents overeating if you share a large meal. You can create your own meal because the restaurant offers many combinations. You can enjoy your meal according to your health goals. The small changes in your food keep you healthy and active.

Main Nutritional Components to Consider

1. Calories:

The calories show how much energy your food gives your body. If you eat too many calories, it can lead to weight gain and tiredness. You can enjoy high-calorie meals sometimes. To stay healthy, you can balance them with light options. Instead of fried rice or noodles, you can choose steamed rice. If you keep track of your calories, you can control your diet and energy.

2. Protein:

With protein, you can build your muscles and repair tissues. Grilled Chicken, Shrimp and Beef are good protein choices. It can manage your weight if you eat enough protein. To make it more energetic, pair it with a side which has vegetables.

3. Carbohydrates:

If you want to stay alert during the day, use carbohydrates. If you eat too many refined carbs, it can raise your blood sugar level. For steady energy, choose complex carbs like brown rice or steamed vegetables. If you eat heavy sides or sugary sauces, it can add empty calories. If you eat the right amount of carbs, it will keep your energy level stable.

4. Fats:

. With the help of fats, your body absorbs vitamins, and they add flavours to your food. If you eat extra fried foods, it can increase cholesterol and weight gain. Instead of grilled meals, Orange Chicken and Honey Walnut Shrimp have more fat. For a light meal, choose steamed or baked items. It can support your heart and overall health if you eat moderate fat.

5. Sodium:

The food gets tasty with sodium. If you use too much sodium, it can raise blood pressure and cause bloating. Because of sauces and seasonings, many fast food dishes are high in sodium. Choose a meal with less sauce and drink plenty of water.  In this way, you can balance your sodium level. For heart and kidney health, it is important to keep your sodium intake low

6. Sugar:

With sugar, you can add sweetness to your food. If you eat too much sugar, it can cause weight gain. Teriyaki or orange sauces increase sugar content. If you consume too much sugar, it can affect your blood sugar level and overall health. For a healthy option, choose savoury dishes instead of sweet dishes. You can control your daily sugar intake if you read nutrition labels.

7. Fibre:

To keep your digestive system healthy, eat meals full of fibre. With Super Greens or Mixed veggies, you can get more fibre. It can also control blood sugar levels and reduce cravings. By eating enough fibre, you can improve your gut health. It can also support long-term weight management. It is one of the easiest ways to make your meal healthy.

Panda Express Nutrition Facts (Approximate Values)

Here is a sample table which shows the nutritional values of popular menu items. The numbers may vary depending on serving size and cooking methods.

Menu item	Calories (kcl)	Protein (g)	Carbs (g)	Fat (g)	Sodium (mg)	Description
Orange Chicken	510	25	51	23	850	Sweet and tangy chicken with a crispy coating. High in calories and fat.
Broccoli Beef	150	9	13	7	520	Lean beef with broccoli in light sauce, a lower calorie choice
Honey Walnut Shrimp	490	20	40	25	750	Crunchy walnut shrimp coated in a sweet creamy sauce with walnuts
String Bean Chicken Breast	190	14	13	9	580	Chicken and green beans in a light garlic sauce, a healthy option
Black Pepper Chicken	230	20	15	14	880	Savory chicken with onions and black pepper flavor. Medium in calories
Super Greens	90	6	10	3	260	A mix of broccoli, cabbage and kale, great low calorie side
Fried Rice	520	11	85	16	850	Rice fried with soy sauce, eggs and veggies, high in carbs
Chowmein	510	13	80	20	980	Stir fried noodles with veggies, higher in sodium
Steamed White Rice	380	7	85	0	0	Plain white rice, simple and low in fat
Brown Steamed Rice	420	9	90	1	15	A healthy rice option with more fiber and more calories

Healthiest Choices at Panda Express

There is nothing heavy or unhealthy at Panda Express. It depends on you what you choose. Some menu items are tasty and good for your body. These are some of the best choices if you want something light but satisfying.

1. Broccoli Beef:

This dish is one of the lightest options on the menu with lean beef and fresh broccoli. It is high in protein, which helps you stay healthy, and low in calories. It is a great, quick and balanced meal. The broccoli also adds vitamins and fibre for better digestion.

2. String Bean Chicken Breast:

String Bean Chicken Breast is a crisp of chicken and green beans. You can get a nice mix of protein and vegetables with this entree. This dish is cooked in a light sauce; in this way, it doesn’t add much fat or sodium. If you want something flavorful, it is a smart choice without feeling heavy.

3. Super Greens:

Super Greens dish is a combination of broccoli, kale and cabbage. It is full of fibre, vitamins and antioxidants. If you want a few carbs, it is a substitute for fried rice or noodles. It helps you feel full and keep your meal light and nutritious.

4.Steamed Rice(Brown or White):

If you want to eat a simple and clean source of carbohydrates, steamed rice is a perfect choice. It gives your body energy. The white rice is soft and mild, while brown rice has extra fibre and nutrients. It can keep you satisfied for a long time. Both options are good, but brown rice is the healthier option.

5. Grilled Teriyaki Chicken:

Grilled Teriyaki Chicken is juicy and coated in a light teriyaki glaze. It has moderate fat and is packed with protein. For fitness or weight-conscious eaters, it is a great choice. Pair it with super greens or brown rice to make it a complete and balanced meal. These dishes prove that you can enjoy Panda Express without overloading calories. Choose the right combination of protein, vegetables and light sides.

Higher-Calorie and Sodium Items to Limit

Some dishes at Panda Express taste amazing, but they are high in calories, fat or sodium. To enjoy it fully, balance them with light sides or small portions. These are some items that should be eaten in moderation.

1. Orange Chicken:

This is the most favourite dish of customers. It is deep-fried and coated in a sugary orange sauce. The combination of oil and sugar makes it high in calories and fat. It is tasty, but eaten on occasion instead of a regular meal.

2. Beijing Beef:

Beijing Beef becomes crispy after frying. It adds a lot of extra calories and fat. The sauce also contains sugar, which makes it a heavy option. To make it a balanced meal, pair it with a light side like Super Greens. 

3. Chowmein and Fried Rice:

These sides are filling but high in carbs. These dishes are cooked in oil, which increases their calorie content. They can make your meal heavy. Instead of keeping your plate healthy, try to choose steamed rice or vegetables.

4. Honey Walnut Shrimp:

. Honey Walnut Shrimp is coated in a creamy and sweet sauce. It is topped with walnuts. This dish is high in sugar, fat and calories. Instead of eating a full portion, enjoy it occasionally or share it.

5.SweetFire Chicken Breast:

Its tangy, sweet sauce adds a lot of sugar and sodium. Its taste is great, but the sauce makes the meal less healthy. It helps in keeping your meal balanced if you order a small portion or pair it with veggies.

Panda Express Wok Smart Menu – Healthy Options Under 300 Calories

For people who want to eat healthy with amazing flavours, the Wok Smart Menu is perfect for them. There are many dishes which have 300 calories and at least 8 grams of protein per serving. To keep fat and sodium levels low, the meals are cooked with lean meat, fresh veggies and light sauces. These are some examples of Panda Express Wok Smart menu items. 

Wok smart items	Calories	protein (g)	Fat (g)	Sodium (mg)
Broccoli Beef	150	9	7	520
String Bean Chicken Breast	190	14	9	580
Mushroom Chicken	220	13	14	840
Kung Pao Chicken	290	16	19	870
Super Greens	90	6	3	260

These meals prove that fast food can still be balanced and nutritious. Wok smart entree with a side like Super Greens gives you a complete meal that is flavorful but low in calories.

Sauce Nutrition Facts – The Hidden Calories You Should Know

The tasty flavour in most Panda Express meals comes from the sauces. These sauces can also hide a lot of extra calories, sugar and sodium. A few spoons of teriyaki or sweet and sour sauce can make your meal much heavier. It is very important to know what is in your meal. These are some simple sauces of Panda Express.

Sauce Name	Calories (per 2 tbsp)	Sugar (g)	Sodium (mg)
Teriyaki Sauce	70	8	430
Sweet & Sour Sauce	80	10	260
Chilli Sauce	10	1	80
Plim Sauce	40	7	220
Soy Sauce	10	0	900

Tips to Manage Sauce Intake

You can enjoy sauces at Panda Express in some simple ways. You can enjoy it without adding too many extra calories or salt.

• Instead of having too much over your food, ask for sauces on the side so you can control how much you use.
• You can pick light sauces like chilli or plum sauce. It can add flavour without too much sugar or sodium.
• It can raise your sugar or sodium level quickly if you choose extra soy sauce.
• To add taste, add a small amount of sauce. A small amount can make your meal flavorful, so there is no need to add extra sauce.

High-Protein Panda Express Meals for Fitness Lovers

Panda Express has some great high-protein meals for you if you are a fitness lover and want to build your muscles. There are protein-rich foods which help you to repair muscles and keep you full for a long time. Instead of fried items, choose grilled or steamed items to stay healthy. 

Here is a list of high-protein Panda Express meals to make you healthy.

Entree	calories	Protein (g)	Fat (g)
Grilled Teriyaki Chicken	300	36	13
Black Pepper Angus Steak	180	19	7
Kung Pao Chicken	290	16	19
String Bean Chicken Breast	190	14	9

Kids’ Nutrition – Panda Express Cub Meal Options

If you are looking for a healthy meal choice for your children, the Panda Express Cub Meal is a great choice. To make it perfect for your children, there are meals with small portions. It is perfect even for adults. There is a main protein dish, a side, some fruits and a drink. They offer milk and water instead of soda. These are some popular choices for children at Panda Express.

• Panda Express offers balanced nutrition with about 400 – 600 calories. These meals are perfect for kids.
• The meal also includes lean protein like grilled chicken and healthy sides like vegetables or rice.
• They also offer healthy drinks like milk or water, which help you to reduce sugar intake. 
• There are right-sized portions so that kids can enjoy food without overeating.
• Instead of sugary treats, they include fresh fruit, which gives children a naturally sweet and nutritious dessert.
• It is easy for parents to pick healthy Cub Meals without any worry of nutrition labels or portion sizes.
• You can choose a Cub Meal like Grilled Teriyaki Chicken with Super Greens. In this way, children learn healthy eating habits that can last a lifetime.

Sodium Awareness – Balancing Flavour and Health

When eating out, many people don’t think about sodium(salt). Because of sauces and seasoning, most entrees have around 500-900 mg of sodium per serving. If you use a little salt, it can make your food tasty, but if you eat too much sodium, it can cause high blood pressure, bloating and dehydration.

These are some tips to manage your sodium intake:

• Pick Wok Smart meals, they are made with less sodium and light sauces.
• Salty sides like chow mein or fried rice are cooked with a lot of soy sauce. It can add extra salt to your food.
• Before and after meals, drinking plenty of water will help you to lower the amount of sodium in your body. 
• You can ask for light sauce in this way so your food is not full of heavy seasoning.
• If there is one salty item in your meal, balance your plate with a light side like Super Greens or Steamed Rice.

By making small changes, you can choose your meal wisely and enjoy your delicious meal.

Desserts and Beverages – Sweet Treats and Hidden Calories

The taste of desserts and drinks is great, but they often contain a lot of extra sugar and calories. In your meal, a cookie or a sweet drink can easily add 200-300 extra calories. If you are trying to eat healthy, it is important to check the nutrition facts beforehand. In this way, you can watch your calorie intake. Instead of soda, choose water or unsweetened drinks to keep things balanced. If you make these small changes, it can make a big difference to your meal and make your meal healthy and light.

Item	Calories	Sugar (g)
Fortune cookie	32	2
Chocolate chunk cookie	210	20
Fountain soda(medium)	210	54
Sweet Tea	160	38
Bottled Water	0	0

Healthier Choices Tips:

• Choose water or unsweetened tea instead of soda.
• Choose a fortune cookie if you want to eat something sweet.
• To stay within your daily sugar limit, avoid refills on sugary beverages.

Vegan, Gluten-Free, and Allergen-Friendly Choices

For people, Panda Express offers many options with special diets like vegan, vegetarian and gluten-free. There is a small chance of cross-contact because all foods are cooked in a shared kitchen. Still, you can find some choices if you are careful about what you order.

Vegan or plant-based options:

• It offers Super Greens, which is a mix of cabbage, broccoli and kale. It is full of vitamins and fibre.
• With any entree, Steamed Rice or Brown Rice pairs well.
• There is also Eggplant Tofu, which is flavorful and a mix of tofu and vegetables in a light sauce.
• With shredded vegetables, vegetable spring rolls are filled. These rolls are a perfect snack for everyone.

For Gluten Sensitive customers:

• Steamed Rice and Super Greens are the safest choices.
• Avoid fried or breaded items like Orange Chicken or Fried Rice since they contain gluten.
• Always let the staff know about your allergies or dietary needs. Panda Express does its best to be careful, but it is better to stay cautious because all foods are prepared in the same kitchen area.

Calorie Comparison – Panda Express vs Other Fast-Food Chains

This is an easy comparison that shows how Panda Express stack up against other popular fast food restaurants. You can see that it is often a healthier choice, especially when you pick grilled or Wok Smart options.

Restaurant	Popular item	Calories
Panda Express	Orange Chicken	510
Chipotle	Chicken Burrito Bowl	600
MacDonald’s	Big Mac	550
Subway	Turkey Sandwich	400
KFC	Fried Chicken Breast	530

As compared to many fast food chains, Panda Express meals are similar or even low in calories. When you choose Wok Smart entrees or grilled dishes with vegetables, you get a balanced and flavorful meal without going extra on calories.

Weight-Loss Friendly Meal Combinations

If you are trying to lose weight or want to eat light, Panda Express has plenty of meals that stay under 600 calories. By combining lean proteins with vegetables or rice sides, you can enjoy a tasty meal without feeling extra.

Meal Combo	Entree	Side	Calories
Light Fit Combo	Broccoli Beef	Super Greens	240
Balanced Bowl	String Bean Chicken Breast	Brown Rice	510
Protein Boost	Grilled Teriyaki Chicken	Super Greens	390
Low Sodium Choice	Black Pepper Chicken	Steamed Rice	480

These meal combos give you a good balance of protein, fibre and energy without too many calories. They are perfect for people who want to eat healthy and want to manage their weight while still enjoying their favourites at Panda Express.

How to Use a Panda Express Nutrition Calculator?

Panda Express makes it easy to eat healthy with its Nutrition Calculator on the official website. This tool lets you create your meal online before you order, so you can see exactly how many calories, protein, carbs, fats and sodium your food will have according to the official nutrition data for common foods.

Here are some simple benefits of using the Nutrition Calculator:

• You can customise your meal to match your health or fitness goals.
• It helps you compare different dishes to see which one is healthier.
• You can balance flavour and nutrition by picking lighter sides or sauces.
• It lets you keep track of your calories so you don’t go over your daily limit.
• You can plan your meal ahead of time and make it easy to stay consistent with your diet. 
• The Nutrition Calculator is a quick and easy way to make smart choices before you eat. It helps you to enjoy your Panda Express meal while keeping track of your health goals.

Expert Nutrition Tips for Smarter Ordering

These are some tips which help you to order smartly:

• To get more nutrients, always include protein and vegetables.
• For a better balance of carbs and fibre ask for half and half sides.
• Don’t pick two carb-heavy sides; choose one instead.
• Skip sugary drinks such as soda and use water or unsweetened tea.
• Use a small amount of sauce and avoid hidden calories and sodium.
• Using a calorie or nutrition app, track your meals.
• Eat slowly and stop when you are full. This helps you enjoy your food and prevents overeating.

Conclusion 

Knowing about Panda Express nutrition facts helps you to enjoy tasty food without feeling guilty. Some dishes are higher in calories, but there are plenty of smart and healthy choices if you pick carefully. By making small changes like choosing grilled proteins, adding vegetables and watching your portion sizes, you can turn your fast food meal into something healthy and balanced. Panda Express offers something for everyone. If you are counting calories or cutting down on carbs, it helps you a lot. You can mix and match sides, skip heavy sauces and add greens to make your meal fit your goals. Make a good choice by planning a bit. In this way, you can enjoy your favourite meals without any worry.

Frequently Asked Questions